My new WSB routine Question. need help!!!

[Exodus]

ok folks i need your help.

i am fixing to be going back to training wsb style again. Yeah!!! (oh spatts, Trinity7 will be starting with me too, finally)

instead of working m.e. leg on monday, m.e. bench on wed, d.e. leg on friday, and d.e. bench on sunday - i will push everything back 1 day. so tuesday max leg, thurs max bench, sat dyn leg, monday de bench.

i wanted to work some split like clint when i train for 4 days and on the fourth day workout, then do events. but im too broke for strongman equip at the moment. so i will take up olympic lifting.
but i wanted to treat the following olympic combination lifts as my events.

1) powerclean into a front squat, into a push press, into a reg squat, into a pushpress.

2) power snatch into a overhead squat, into a good morning, into a pushpress.

3) deadlift to knee back to ground, deadlift to waist, back to knee, highpull then back to ground, full highpull.

is there anyway to do these like bfolds events after the normal workout. like would i do them after d.e legs, that way i have d.e. bench day to recover before max effort legs? what kinda volume (i.e. sets and reps) should i be trying.

one more thing. On speed leg day i will do the 10 sets of 2 box squats for speed. and about 6 sets of 1 rep deadlifts for speed.
But on speed bench day how about this. the normal 8-10 sets of 3 on speed bench, but how about also doing 6 sets of 1 speed overhead press. THESE WILL NOT BE PUSH PRESSES!!!!! to get any benefit from push press the weights would have to be too heavy. so these would be strict speed presses. just something i want to do. i really want to increase my overhead press as much as i want to increase my bench.

so please opinions of all are welcomed.

X

 

[spatts]

Exodus, normally we work on a 3 week rotation of GM's, deads, and squats. For example, if we do speed squats followed by deads this week, we may choose a different "2nd move" the next week. This is where you could insert your compound oly lifts. I, myself, do my oly moves as 2nd moves on speed days.

Looks like a solid plan!

 

[Exodus]

thanks girl,

i didnt really want to put them in as assistance work, or even m.e work, but i can live with that if thats the best case scenario.

thanks for the help.

X

 

[spatts]

the 2nd move isn't accessory work for us. We have 2 main moves everyday. It's the 2nd of the two main moves where I do this type of work.

...then accessory work on top of that.

 

[Exodus]

gotcha....... i think i will follow the begginers routine from your sticky at the top. i have followed wsb before, but i did a lot of things wrong so i will start with that.

X

 

[spatts]

X, not to bash my own post, but that volume/scheme is really designed to improve the conditioning of the athlete...it's VERY beginner. As far as learning form, you can learn that doing 5 reps or 20. IMHO, you are SO SO SO SO far beyond that 9 week program it's not even funny.

 

[Exodus]

well thanks for the compliment. but should i keep the same exercises in the program and just change the sets and reps or what?

X

 

[spatts]

Here's what I do:

Max Effort days:

Move 1 - to a 1 rep max (this is always partial/not full ROM)
Move 2 - to a 3 rep max

Accessory work - 6 x 8 heavy

________________________


Dynamic Effort Days:

Move 1 - Speed set, as you described
Move 3 - I like to do something in the 6 x 8 range for speed, or 3 RM

Accessory work - 3 or 4 x 10 for speed, very short rest, pound the negatives

 

[Exodus]

i may sound a little dense but im not fully grasping what your saying. tell me what your last me bench day was and maybe that will help.

X

 

[spatts]

Well....I don't remember what I did, but it would go something like this:

Move 1 - 2 board press to a 1 RM (competition grip)

Move 2 - close grip 5 board to a 3 RM (1st move was a "low" move so this is a "high" move)

Accessory work:

Triceps - Rolling extentions, 6 x 8 HEAVY
Lats - T-Bar rows, underhanded grip, 6 x 8 HEAVY
Shoulders - Seated Dumbell Power Cleans, 6 x 8, HEAVY

*I might superset the rows or cleans with kelso shrugs, using the same apparatus, to hit the traps a little harder.